ICF Performance

🧨 THE “FEAST MODE” TOTAL BODY SUPERSET WORKOUT

Superset format — minimal rest between paired exercises.
50–60 min. Intermediate–advanced.

🍁 Warm-Up — 6 minutes

30 sec jump rope or hop in place

10 alternating world’s greatest stretch

12 squat to calf raise

10 plank walkouts

20 band pull aparts

20 lateral line hops

Goal: Be slightly sweaty before the suffering begins.

🦃 BLOCK 1 — “Turkey Legs Are Earned”

Repeat 3–4 rounds
1️⃣ Bulgarian Split Squat — 10/side
2️⃣ Romanian Deadlift (KB/DB) — 12–15
3️⃣ Lateral Bound to Stick Landing — 8/side
Rest 75 sec

Quads + glutes + balance—start the burn early.

🥧 BLOCK 2 — “Pass the Mashed Potatoes… to Your Core”

Repeat 3 rounds
1️⃣ DB Floor Press — 12
2️⃣ Dead Bug w/ Band or DB Press-Out — 10/side
3️⃣ Bear Crawl Forward/Backward — 20–30 sec
Rest 60 sec

Upper body stamina meets anti-extension core control.

🍗 BLOCK 3 — “Family Drama Shouldn’t Be the Only Thing Overhead”

Repeat 3–4 rounds
1️⃣ DB Push Press — 10
2️⃣ Bent-Over Row (Tempo 3-1-1) — 12
3️⃣ Farmer Carry — 40–60 sec
Rest 90 sec

Shoulders, lats, grip—embrace the discomfort.

🥖 BLOCK 4 — “No Carb Left Behind”

Repeat 3 rounds
1️⃣ KB Goblet Squat Pulse + Stand — 12 reps (1 pulse = 1 rep)
2️⃣ TRX or Ring Rows — 12–15
3️⃣ Mountain Climbers — 45 sec
Rest 60–75 sec

Brutal metabolic combo—heart rate skyrockets.

🥧 BLOCK 5 — “Dessert Is Not Free”

Repeat 2–3 rounds
1️⃣ Single-Leg Hip Thrust — 12/side
2️⃣ Plank Shoulder Taps — 30–40 sec
3️⃣ Med Ball Slam — 12–15
Rest 60 sec

Glutes + stability + aggression therapy.

🔥 FINISHER — “Black Friday Stampede”

5 minutes AMRAP

10 kettlebell swings

8 burpees

6 jump squats

100-meter sprint or 20-sec fast run-in-place

If you can still talk after this, go get seconds.

Save this for your pre-feast sweat sesh ✅
Tag a friend who needs to earn their pie 🥧🤣

—

TotalBodyTraining EarnYourFeast HolidaySweat FitnessMotivation ICFPerformance CorneliusNC LakeNormanFitness StrengthAndConditioning CoachLife FitForTheHolidays AthleteMindset GlutesAndGravy 🦃🔥